Welcome to Sarah and Kenny!

Yay, another couple has joined the CFG family. Often one starts and then the other sees the results, hears the stories of fun and torture, witnesses the insanity and addiction….and wants in too! :)

Welcome both Sarah and Kenny

**

WOD:

1 to 10 and back Pryamid of:

Thrusters (95/65)

toes to bar

CASH OUT:

3 x 20 each leg of one-legged dead lifts

One of our own off to Iraq….

One of our family is off to Iraq on Wednesday. We will miss you, Barret. May your time away go quickly and smoothly so you can return home safe to your beautiful wife and precious son. Our prayers and love go with you!!

*

((Gorgeous photo taken by Sarah Havard, another member of our CFG family!))

**

WOD:

Front Squat

5 x 3

-------------

3 Rounds:

40 Sit-Ups

30 Squats

20 Push-Ups

10 Pull-Ups

Look what stopped by CFG today….

We had a BIG FURRY friend scamper in for a workout today. He was quite put out that we didn't want him to stay. But new member (picture coming!) Kenny H. bravely escorted the hairy beast out, twice even, as it kept wanting to come back and stay!

WOD:

"Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Welcome Kenny

A long overdue welcome to Kenny, who aspires to someday do a muscle-up like his good friend Dave. ;) All kidding aside, Kenny is a beast and a lot of fun to have in the gym. Welcome to the family!

**

WODs:

Tuesday: Tabata Chaos

Thursday:

Push Jerk 5 x 3

--------------

Mini-Nancy

5 round of:

200m

7 OHS (95-rx)

Labor Day WOD 2010

CrossFit Georgetown had a Labor Day WOD for anyone who wished to join us. It's always so fun to get a bigger group together and work in partners or teams. We did the Pyramid Helen that they did at the CrossFit Games, or as it was nicknamed, Helen on Steroids.

*

1200 m

63 KB Swings

36 Pull-Ups

800 m

42 KB Swings

24 Pull-Ups

400m

21 KB Swings

21 Pull-Ups

**Done in teams of two**

*

The teams doing their first runs. As you can see, the sky decided to open up just prior to us beginning. What die-hards out there!!

KB Swings

Pull-UPs

Carol and her daughter Samantha joined us.

The group shot! Way to go, everyone!

*

WOD for Monday 9/13

Cleans 3 x 5

------------

Elizabeth

21-15-9

Cleans (135 rx)

Ring Dips

Oooh, someone is BUSTED…..

Now, I'm not going to name names, so don't worry Barret, but someone is in BIG trouble for a major chalk infraction. Tsk Tsk Tsk!!!

**

WODs:

Thursday--

7 Rounds of:

10 KB Swings

10 Box Jumps

CASH OUT:

3 x 10 T-Push Ups

Friday--

4 Rounds of:

60 seconds OHS

30 seconds REST

60 seconds HSPU

30 seconds REST

60 seconds JUMP ROPE

30 seconds REST

CASH OUT:

Chair Salutations

NOTE: Labor Day WOD

Based on overwhelming demand…er, I mean request…we will be having a Labor Day WOD Monday morning. (will email exact time but likely about 9 am). Come out and do a big ol' group/partner/team workout. It's always a LOT of fun!!

Rolling, rolling, rolling…..

Here's Chuck doing a little post-WOD rolling and stretching. We LOVE the foam roller because its benefits are so many. It's a simple piece of equipment that does a lot in terms of recovery and flexibility. Who has a foam roller at home? Do you use it?

**

WODs

Monday:

21 Deads (225/185)

9 Burpees

400m

15 Deads

15 Burpees

400m

9 Deads

21 Burpees

400m

CASH OUT: hi/low planks

Tuesday:

Clean and Jerks 1 to 10

-alternated with-

Pull-Ups 10 to 1

CASH OUT

Wall Squats

Wednesday: REST DAY---Enjoy!!